June 29 2022 recipe by Jill Wallentin![Jill Wallentin]()
, photo by Lenka Selinger![Lenka Selinger]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Lunch, Meal
, photo by Lenka Selinger
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Lunch, Meal Tuna burger with salad and tzatziki
This easy, breezy tuna burger won't let you down. It's full of flavor thanks to the cheese and seasonings, and paired with tzatziki and salad it makes a great low carb and higher-satiety lunch or dinner. This recipe is easy to double for meal prepping and freezing. A keeper for sure!
USMetric
servingservings
Ingredients
Tuna burgers
- 10 oz. 280 g canned tuna in water, drained
- 2 tbsp 2 tbsp mayonnaise
- 3 oz. (¾ cup) 85 g (180 ml) shredded cheese
- 1 1 large egglarge eggs
- ½ tbsp ½ tbsp garlic powder
- ½ tbsp ½ tbsp onion powder
- ¼ tsp ¼ tsp salt
- ¼ tsp ¼ tsp ground black pepper
- 1 tbsp 1 tbsp olive oil, for frying
Tzatziki
- 2 oz. 55 g cucumber, finely chopped
- 1⁄3 cup (2 oz.) 80 ml (60 g) Greek yogurt (0% fat)
- 1 1 garlic clove, mincedgarlic cloves, minced
- ½ tbsp ½ tbsp fresh dill, finely chopped or dried mint (optional)
- salt and ground black pepper to taste
Salad
- 2 cups (4 oz.) 475 ml (110 g) leafy greens or chopped lettuce
- 1 (4 oz.) 1 (110 g) tomato, dicedtomatoes, diced
- 2 oz. 55 g cucumber, diced
- ½ tbsp ½ tbsp olive oil
- ½ tbsp ½ tbsp balsamic vinegar or red wine vinegar
- salt and ground black pepper to taste
This recipe has been added to the shopping list.
www.dietdoctor.com
Making low carb simple
Instructions
Tuna burgers
- Drain and squeeze out any excess liquid from the canned tuna before mixing it with all the other ingredients (except for the olive oil) in a medium-sized bowl.
- Shape the mixture into small patties, about 2-inches (5 cm) wide and 2/5-inch (1 cm) thick.
- In a large frying pan over medium heat, add enough oil to coat the base of the pan. Once the oil is hot add the tuna patties to the pan. To avoid overcrowding, you may need to fry them in batches. Flatten them by lightly pressing them down with a spatula. Cook for 3-4 minutes per side, until golden brown and crispy.
- Rinse and finely chop the cucumber, or grate it using the coarse side of a grater. The skin adds color and texture to the sauce, but you may want to peel and deseed the cucumber depending on the variety — please see the tips below.
- Combine cucumber, yogurt, garlic, dill or mint (optional), and black pepper in a bowl. Add salt to taste.
- Prepare the vegetables and add them to a bowl.
- Drizzle with olive oil, balsamic vinegar, and season to taste. Toss together and serve.
Tzatziki
Salad
Tips
If you're using an English cucumber, which is long, has thin skin, and relatively small seeds, then there is no need to peel or deseed it. If you're using a Garden cucumber (as it's commonly known in the US), which is shorter, has thick dark green skin, and larger seeds, we recommend peeling it and removing the seeds before grating.
Air fryer method
Follow steps 1 and 2 of the recipe. Preheat the air fryer to 350°F (180°F). Lightly spray the basket with coconut oil spray or line it with parchment paper.
Place the patties in the air fryer for 10-12 minutes until cooked through. Flip them over halfway through the cooking time.
Maybe our tuna was saltier than our usual and we shouldn't have added as much (or any) to the recipe.